| Date |
Activity |
Course |
Type |
Distance ▲ |
Duration |
Pace |
|
| 5/25/2016 |
Run |
12 km alfords point |
Marathon pace |
12.0 km |
1:01:50 |
5:09 |
 |
| 12/23/2016 |
Run |
alfords point |
Recovery |
13.1 km |
1:22:15 |
6:16 |
|
| 12/11/2016 |
Run |
alfords point |
Recovery |
14.8 km |
1:28:53 |
6:00 |
|
| 2/9/2016 |
Run |
16k behind school |
LactateThreshold |
16.1 km |
1:20:50 |
5:02 |
|
| 3/30/2016 |
Run |
the ridge athletics track |
Interval VO2 max |
16.1 km |
1:34:10 |
5:52 |
|
| 3/1/2016 |
Run |
Ridge and return laps in between |
GA + Speed |
16.1 km |
1:30:31 |
5:38 |
|
| 3/15/2016 |
Run |
16k behind school |
GA |
16.1 km |
1:21:45 |
5:05 |
|
| 2/23/2016 |
Run |
The ridge track and surrounds |
LactateThreshold |
16.1 km |
1:25:05 |
5:17 |
|
| 3/8/2016 |
Run |
16k behind school |
LactateThreshold |
16.2 km |
1:22:48 |
5:07 |
|
| 11/29/2016 |
Run |
18km behind the school mainly |
Medium long |
18.1 km |
1:38:02 |
5:25 |
|
| 3/18/2016 |
Run |
19km behind the school mainly |
LactateThreshold |
19.1 km |
1:33:39 |
4:54 |
|
| 3/25/2016 |
Run |
alfos 8k x 2 plus alfos 6 |
Medium long |
21.1 km |
1:43:48 |
4:56 |
|
| 4/10/2016 |
Run |
canberra half marathon |
Race |
21.1 km |
1:27:19 |
4:09 |
|
| 5/22/2016 |
Run |
12 and 8 with a bit here and there |
Medium long |
21.1 km |
1:43:21 |
4:54 |
|
| 3/11/2016 |
Run |
Lights via golden car home then golden car again home |
Medium long |
21.1 km |
1:49:03 |
5:10 |
|
| 2/10/2016 |
Run |
Ridge and return laps in between |
Medium long |
22.2 km |
1:55:03 |
5:12 |
|
| 2/17/2016 |
Run |
2 laps to lights and behind school |
Medium long |
24.1 km |
2:00:17 |
5:00 |
|
| 2/7/2016 |
Run |
lights home illawong coachie |
Long |
27.0 km |
2:22:06 |
5:16 |
|
| 2/21/2016 |
Run |
2 x lights via golden car, 1 x end of line golden car coachwood |
Long |
32.1 km |
2:45:54 |
5:10 |
|